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How to gain chest muscle
Have you been looking for a way to build chest muscles? Tired of not having a well-developed, chiseled chest?
I’ve discovered the three easiest exercises that will help you build chest muscles and I’ve combined them into this article for your ready reference. Truth is not only are these exercises easy, there is also minimal equipment involved!
These three exercises will not only help you build chest muscles, they will also keep you toned and strong throughout your upper body! Luckily, it is not difficult to build chest muscles if you go about it the right way.
However, the common misconception is that if you slave over cable crossovers and never-ending reps of bench presses you’ll end up with a perfect set of chest muscles. Consistency, effort and progression are the underlying principles in weight and rep building.
Steps by experts for how to gain chest muscle
I simply ate a balanced diet and supplemented my diet with milk and egg protein, mixed in apple juice (I hate milk).
My workout routines were and still are quick and to the point, 15-20 minutes, maximum.
Here is my routine, carried out Wednesdays, Fridays and Sundays. All sets are taken to failure unless otherwise noted. Failure is to the point of not being able to do another rep, not to the point of hurting yourself. Hurting yourself is pointless and is not what weightlifting and bodybuilding are about.
Back - 2 sets of chinups
Legs - 1 set of leg ext., 1 set of leg press - 25 reps
Shoulders - 1 set
Chest - 1 set of bench press, 1 set of incline DB bench press, 1 set of dips (super sets)
Bi\'s - 1 set of curls - alternate every other workout from bar to DB
Tri\'s – Pullovers
Some other steps for how to gain chest muscle
If you were to use weights, here are the pectorals exercise you\'ll do:
(1) Heavy Barbell or Dumbbell Bench Press(middle and lower chest): do 4 sets of 6-10 repeats
=> Lie on a bench, grap a barbell more than shoulder width and lower the barbell till it\'s just above your chest, then push up. Repeat. You can also use two dumbbells.
(2) Heavy Incline Barbell or Dumbbell Bench Press(upper chest): do 4 sets of 6-10 repeats
=> Same movement as bench press but your bench is inclined about 45 degrees.
(3) Heavy Dumbbell Flyes(outer chest): do 4 sets of 6-10 repeats
=> Lie on a bench and hold two dumbbells one in each hand, your palms facing each other. Extend your arms on both sides till you can feel your outer pecs stretched but not too much since it can be too painful and you can injure yourself. Return to the initial position. Repeat.
(4) Weighted Dips(lower and middle chest): do 4 sets of 6-10 repeats
=> You can perform weighted dips either with two parallel bars or using two benches. Attach a weight plate around your waist; grasp the two parallel bars such that your body is off the ground. Slightly inclined forward and legs crossed, lower your body with your elbows bent no lower than 90 degrees. It is important to learn how to gain chest muscle and that then push upwards to return to the initial position. Repeat.
To do weighted dips between two benches, position them against each other horizontally about your body length and using one of the bench to support your arms and the other to support your feet. The movement is identical as with the parallel bars. To add weight, ask someone to place the weight plate on your legs. You can also use sturdy square chairs to substitute the bench this is important learning how to gain chest muscle
(5) Cable Crossover(inner and outer chest): do 4 sets of 8-10 repeats
=> Grab two cable crossover handles one in each hand. Pull them towards your chest, then release. Repeat.
Finally to finish tutorial for how to gain chest muscle if you follow a chest routine consisting of the above exercises coupled with a high-protein, limited carbs and healthy fats diet, you\'ll build a powerful, ripped and massive chest in no time. Give it at least 12 weeks before seeing promising results.
How to gain chest muscle >
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